Magnesium is essential for the human body. In our guide you can find out which tasks magnesium performs in the body, how much magnesium should be ingested per day and which foods contain a particularly large amount of magnesium.
Functions of magnesium in the body
Magnesium is an essential mineral found in both minerals and plants. The average adult body contains about 25g of magnesium. About 60 percent of this is bound in the bones, while about one percent is in the blood. In general, it can be said that magnesium fulfills numerous important functions in the human body.
The list of bodily processes in which magnesium is involved is long. Among other things, the mineral makes an important contribution to maintaining normal muscle function. Essential for this is the chemical molecule ATP (adenosine triphosphate), which is activated by magnesium in the cells. In addition, magnesium relaxes the muscles. Adequate magnesium intake is therefore important for athletes.
Magnesium is also involved in cell division and protein synthesis in the body. Over 300 enzymes in the metabolism are activated by the mineral. Other important functions that magnesium supports:
- structure of proteins
- Stabilization of the electrolyte balance in the body
- Control of the water balance
- maintenance of bone density
- Stimulus transmission from nerves to muscles
- Prevention of kidney stones and calcifications
What is the daily requirement of magnesium?
How much magnesium is needed per day varies from person to person. The German Society for Nutrition (DGE) provides helpful reference values for an appropriate magnesium intake that you can use as a guide. Recommended intake is 300 mg (women) or 350 mg (men). Adolescents (15 to < 19 years) and young adults (19 to < 25 years) have a higher magnesium requirement per day. Their daily requirement is 400 mg magnesium. 310 mg of magnesium is recommended daily for pregnant women and 390 mg for breastfeeding women.
Foods rich in magnesium
The most well-known food with a high magnesium content is the banana. But even if you’re not a fan of this type of fruit, you can still meet your magnesium needs by eating certain foods. Foods that are particularly rich in magnesium include:
- Grain products (e.g. wholemeal bread, brown rice)
- Legumes (e.g. kidney beans, lentils, peas)
- green leafy vegetables (e.g. chard, leaf spinach)
- Fish (e.g. cod)
- Seafood (e.g. shrimp)
- nuts and kernels
- bitter chocolate
Espresso, fruit juices and water are also sources of magnesium, with hard drinking water usually having a higher magnesium concentration than soft drinking water. According to the National Consumption Study (NFS II), men and women take in the largest amount of magnesium from non-alcoholic beverages and bread. Dairy products are the third main source of magnesium, followed by alcoholic beverages for men and fruit and fruit products for women.
With a healthy and balanced diet, it is usually possible to achieve the recommended amount of magnesium per day. However, the amount of magnesium in the food can be significantly reduced by an unfavorable way of preparation (e.g. cooking vegetables for a long time) or by industrial processing of food. Many people choose to take supplements in addition to eating magnesium-rich foods, which can help ensure an adequate daily dose of magnesium.
How do you recognize a magnesium deficiency?
A magnesium deficiency can have numerous causes. Common reasons are:
- Diarrhea
- Vomit
- kidney diseases
- excessive alcohol consumption
- taking certain medications, such as antibiotics or contraceptives
Since magnesium is involved in numerous bodily processes and interacts with a large number of other minerals, a deficiency is often difficult to detect. The first signs of a magnesium deficiency can be nausea, loss of appetite and a general feeling of weakness. If the magnesium deficiency persists over a longer period of time, the calcium and potassium levels can also deteriorate. In the long term, this can lead to other symptoms such as numbness, nocturnal muscle cramps and tension.
If you notice one or more of the symptoms listed and suspect a magnesium deficiency as the cause, it is advisable to consult your doctor. He can check your suspicion and, if necessary, inform you of how you can effectively counteract the shortage of supply.
Who is most likely to be affected by magnesium deficiency?
Some population groups are at increased risk of insufficient magnesium intake. This includes above all athletes and people who work in hot weather, as these groups lose a lot of magnesium through increased sweat production. Pregnant and breastfeeding women as well as people with a lot of stress or high alcohol consumption are also at risk.
Effect of magnesium on body and psyche
Due to the effect that magnesium has on the entire energy metabolism and the nervous system, the mineral contributes to increased performance and vitality. By ensuring adequate blood flow to the brain, magnesium can help reduce tiredness and fatigue.
In addition, studies have found a connection between magnesium intake and mental illnesses such as depression. Magnesium regulates the neurotransmitter metabolism and provides the hormone serotonin, among other things. It is not for nothing that this is also referred to as the happiness hormone, as it can contribute to increasing mental balance. In the case of migraines, it is often recommended to ensure an adequate supply of magnesium.
